Hard training can only get you so far. Without the right nutrition, your muscles won't grow — and you can kiss your dreams of hitting that 500-pound squat goodbye.

Neil Hill explains that to maximize your muscle recovery and growth, you need to get the right amounts of the proper nutrients in your bloodstream at the right times. It's science, son.

Neil Hill's Y3T Trainer nutritionWatch The Video - 8:13

Forget counting calories! Instead, Hill explains the function of the three macronutrients and how much you need of each:

1

Protein

Protein is made from amino acids chained together with peptide bonds. They have a very active role in your immune system, your hormone balance, and water regulation. They also make muscles -- so you need to make sure you get a balanced amount throughout the day.

Protein plays an active role in your immune stystem, your hormone balance, and water regulation.

2

Carbohydrates

Carbohydrates are your body's primary energy source. Carbs are broken down into glycogen and then transported throughout the body by the bloodstream.

Hill suggests eating 2 grams of carbohydrates per pound of bodyweight. He advises getting the majority of your carbs from complex sources like oatmeal, wholemeal rice, sweet potato and whole grain bread. Complex carbs, which can take up to 120 minutes to break down, provide your body with stable energy throughout the day.

Avoid insulin spikes -- which can promote fat storage -- by sticking mainly to complex carbs. If you use simple carbs, Hill says to eat them in small amounts early in the morning or directly after a training session. Good sources include pineapple, strawberries and other berries.

3

Fats

Fats are important because they aid the release of muscle-building hormones, support the central nervous system, and break down bad fats. Fatty acids also help improve your immune system and control your heart rate.

Pro Tips

On your training days, increase your carb and protein levels.

Make sure you get into a meal-cooking routine. If you have a 9-to-5 job, cook your meals in advance and pack them for the day. You need to feed your body at the proper times. Always carry a meal replacement of some kind. That way, if you are caught without a way to get nutrients, you have a back-up plan.

Weigh your food so you always know you're getting the proper amount. There's no need to change your diet after you finish with the trainer. The dynamic nutrition plan should get you through the year.